To become healthier and to become the best versions of ourselves, we often have to learn to change our behaviors that aren't serving us well. During this presentation, learn how to change any behavior you want to work on as an individual, group or organization by becoming aware of how to utilize and leverage the transtheoretical model of behavior change. 

When work and life demands get hard, how do you handle it? In this workshop we'll go over some of the best practices of how to manage when work and life situations may not temporarily be ideal. We will talk about what to do in those moments when it feels like you are in the heat of it all, including relaxation tips to help you keep your cool. Resource information for additional Cornell departments that can be helpful during challenging times will also be provided.

Join a Wellness facilitator for a mindfulness moment, customized just for your group. The theme or tone can be chosen to meet your needs. For example, you might want a sip and relax session, or a breath focused meditation, or a session to invoke reflection, or something else. We will spend about 30 minutes together practicing the mindfulness technique your group has chosen as a way to recharge in the moment. 

Request this workshop, and you and your colleagues will be invited to try out 3 different forms of meditation, led by Wellness staff. Don’t consider yourself a meditator but intrigued by some of the health benefits associated with meditation such as improved sleep quality, decreased blood pressure, improved ability to manage cravings and eating behaviors? Give this workshop a try. 

Have you been stuck thinking about becoming more physically active, but haven’t taken action yet? Are you waiting for inspiration? Wait no longer. Request this workshop and get motivated to move!

In the US, 6 in 10 adults are living with at least one chronic disease, and 4 in 10 American adults have two or more chronic diseases. While it’s well known that dietary patterns influence chronic disease risk, researchers are continuously examining the effects that individual foods may have on health. These individual foods, often referred to as “functional foods,” are frequently promoted as having the ability to aid in preventing chronic disease when included in your diet. Engage with Wellness staff to learn more about functional foods and their potential role in chronic disease prevention to gain a deeper understanding of the possibilities diet and specific nutrients can have on your overall health. 

Join Wellness staff for this in-depth workshop on the gut microbiome. Participants will be provided with an introduction on how prebiotics, probiotics, and postbiotics can be favorable additions to a healthy lifestyle and a happy gut. The latest research will be shared regarding the positive impacts of consuming fermented foods, the importance of using strain-specific probiotics for certain benefits, and how probiotics and live cultures in food differ. Attendees will learn how lifestyle factors such as sleep hygiene, exercise, and stress reduction impact the gut microbiome and immune health, while also receiving an overview of the gut-brain axis and its influence on emotional well-being. 

Cornell employees have a wide variety of jobs that require different levels of physical activity and ergonomics. For this workshop, Wellness staff will design a stretching and mobility session that addresses the specific needs of employees in your department. This is an active session where participants will learn and practice movements. By the end of the session, employees will receive a list of movements that they can continue to do together as a group or on their own.  

In US society today, there is a lot of pressure to be perfect: to have the perfect body, to do the perfect workouts, to eat the perfect diet. Join Wellness staff to debunk fitness myths and reflect on our connections to physical activity. During this workshop, participants will have multiple ways to explore the meaning of movement and exercise in their lives, including guided self-reflection and group discussions. 

• Tuesdays and Thursdays, 10-11:30am, September 5-October 26

• 8 weeks, via Zoom

• Register here

Spontaneous Yoga includes breath, healthy joint movement, pain science, and yoga. There are many different options for different bodies and abilities. Class is heart centered, trauma informed, and meditative. If you want to sit during the class, have a sturdy chair with no arms or a couch handy. Class ends with a meditation that can be done laying down or comfortably seated. If you get cold easily, you may want a blanket. Taught by Elizabeth Olson, DC, MSc (she/they). Contact Keri Johnson with any questions. Zoom link will be sent to registered participants with an active Wellness Recreation Membership the Friday before the start of class.

• Wednesdays and Fridays, 8:10-8:50am, September 6-October 27
• 8 weeks, via Zoom
• Register here

This class is designed for those who are looking for a modified Zumba class that recreates the original Zumba moves at a lower intensity with easy-to-follow choreography. The class focuses on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance, as well as range of motion and coordination. Contact Keri Johnson with any questions. Zoom link will be sent to registered participants with an active Wellness Recreation Membership the Friday before the start of class.

• Mondays, 10:00am-10:45am, September 18-October 23
• 6 weeks, via Zoom
• Register here

A well-rounded group exercise class that includes strength training to improve joint function, bone density, muscle, tendon, and ligament strength, as well as some aerobic exercises to improve your heart and lung fitness. Plus flexibility and balance exercises too. Contact Keri Johnson with any questions. Zoom link will be sent to registered participants with an active Wellness Recreation Membership on Friday, September 15.

• Wednesdays, 10:00am-10:50am, September 13– November 1
• 8 weeks, via Zoom
• Register here

Barre is a high-energy, low-impact, full-body workout. You will target specific muscles using isolated exercises to sculpt your arms, legs, and glutes while focusing on core and alignment. This class is inspired by ballet and set to music but is not considered a dance class. This course is an open-level format to help you build strength, improve posture and flexibility while creating long lean muscles. Contact Keri Johnson with any questions. Zoom link will be sent to registered participants with an active Wellness Recreation Membership on Tuesday, September 12. 

• Wednesdays, 12:00-12:45pm, September 6-October 18
• 6 weeks, via Zoom
• You must provide your own foam roller (preferably OPTP soft roller) and 1, 2, or 3 lb. hand weights
• Register here

This class incorporates aesthetic strength training and moving meditation using the principles of classic Pilates interlaced with Concertos to enhance overall body awareness. Various Pilates and strength training exercises with props, foam rollers, and light weights are used, and a meditative environment is inherently created with the addition of classical music. Modifications are always applied when appropriate or needed. Beginning to advanced levels are welcome, and personal attention is given to each individual to help maintain proper exercise alignment. Participants must be able to get down to the floor and back up to a standing position throughout the class. Contact Keri Johnson with any questions. Zoom link will be sent to registered participants with an active Wellness Recreation Membership on Tuesday, September 5. 

• Wednesdays and Fridays, 8:00am-9:00am, September 13-October 20, Location: HR Wellbeing Room - 345 Pine Tree Road, East Hill Plaza
• 6 weeks, in-person
• Limited Registration: About 15 people - please try to commit to most of the sessions. It's okay to attend only Wednesdays or only Fridays, or both
• This is a carry-in, carry-out class. Please bring with you your own yoga mat, water bottle, blocks, blankets, or any other equipment you may desire for class
• Register here

Start your day with rejuvenation! This traditional Vinyasa class is infused with the calming power of Pranayama, allowing you to flow seamlessly through invigorating postures and breathwork that gently awakens your body and mind. In this class, you'll sync your breath with movement to enhance flexibility, strength, and balance. This holistic experience sets a positive tone for your day, leaving you centered, energized, and ready to embrace whatever comes your way. Class is appropriate for all levels of experience, and adaptations and individual instruction are always offered to match any ability level. Contact Keri Johnson with any questions. Registered participants must have an active Wellness Recreation Membership.

• Tuesdays & Thursdays, 7:00am-8:00am, September 19-October 26, Location: HR Wellbeing Room - 345 Pine Tree Road, East Hill Plaza
• 6 weeks, in-person
• Limited Registration: About 15 people - please try to commit to most of the sessions. It's okay to attend only Tuesdays or only Thursdays, or both
• This is a carry-in, carry-out class. Please bring with you your own yoga mat, water bottle, towel, and any other equipment you may desire for class
• Register here

Core training is the foundation of all human movement. This class will improve functional strength for daily activities while using exercises that will tighten, tone, and focus on the core. Standing body weight exercises and laying mat exercises will be executed during this class. Contact Keri Johnson with any questions. Registered participants must have an active Wellness Recreation Membership. 

• Mondays, 8:00am-8:45am, September 11-October 16, Location: HR Wellbeing Room - 345 Pine Tree Road, East Hill Plaza
• 6 weeks, in-person
• Limited Registration: About 15 people - please try to commit to most of the sessions
• This is a carry-in, carry-out class. Please bring with you your own foam roller (preferably OPTP soft roller) and 1, 2, or 3 lb. hand weights
• Register here

This class incorporates aesthetic strength training and moving meditation using the principles of classic Pilates interlaced with Concertos to enhance overall body awareness. Various Pilates and strength training exercises with props, foam rollers, and light weights are used, and a meditative environment is inherently created with the addition of classical music. Modifications are always applied when appropriate or needed. Beginning to advanced levels are welcome, and personal attention is given to each individual to help maintain proper exercise alignment. Participants must be able to get down to the floor and back up to a standing position throughout the class. Contact Keri Johnson with any questions. Registered participants must have an active Wellness Recreation Membership. 

An Introductory Class Teaching You How To Use Resistance Bands

• Register here for this 4-session class

• This class includes 4 live Zoom sessions, with introductory exercises for you to try out each session, held on Tuesdays from 12:00-12:45pm, October 24-November 14

• Open to the entire Cornell community; no membership needed 

Resistance bands provide an excellent way to increase your strength while allowing for a variety of resistance levels that are perfect for beginners and advanced exercisers alike. Resistance bands can also be used almost anywhere, from a home setting to an office suite setting or a fitness center to a hotel room when you’re travelling, resistance bands are lightweight and easy to pack. Register for this class if you are new to using resistance bands or if you’re wanting a refresher on how to use them. The four sessions will cover 1) an intro to using the bands plus exercises for your upper body 2) exercises for your core 3) exercises for your lower body 4) putting the exercises together into a full body workout. Registrants must purchase their own equipment, on their own, and have it with them by the date of the first session. For this class, it is recommended to have a resistance band package that includes: resistance bands with handles, a door anchor, and ankle straps. This class is instructed by Kerry Howell, Cornell Wellness staff. Contact Kerry at kk253@cornell.edu with any questions about the class or about the required equipment. Please note, the live sessions will be recorded and sent to those who are registered in the event you need to miss a session. Zoom link will be sent to registered participants a few days before the first class.

Guided Progressive Relaxation For All

• Register here 
• Held every other Friday, 4:00-4:30pm, September 22-December 15
• Open to the entire Cornell community; no membership needed 

Putting in long hours on your electronic devices? Feel tension leaving your muscles as Kerry Howell, Cornell Wellness staff, guides you through a 30-minute twice monthly early evening guided progressive muscle relaxation session, live through Zoom. Bring a beverage of your choosing to help enhance your relaxation through touch and smell. Maybe it’s your favorite homemade brew or hot apple cider. Allow yourself to be led through this relaxation technique that will bring some much needed relief to your overworked muscles as you intentionally tighten and then relax your muscles systematically from your head down to your toes. Questions? Contact Kerry kk253@cornell.edu. Zoom link will be sent to registered participants a few days before the first session.

Meditation For All

• Register here 
• Held every other Tuesday, 9-9:30am, September 19-December 12
• Open to the entire Cornell community; no membership needed 

Join these 30-minute twice monthly morning guided meditation sessions, facilitated by Kerry Howell, Cornell Wellness staff, live through Zoom. Bring a beverage of your choosing to help enhance your relaxation through touch and smell. Maybe it’s a warm mug of your favorite coffee or tea. You’ll be invited to sit with your gaze lowered, or eyes closed, in a comfortable space while you are led through a meditation designed to enhance your mindfulness by focusing on the breath and bringing calmness to the busy mind. Questions? Contact Kerry kk253@cornell.edu. Zoom link will be sent to registered participants a few days before the first session.

Gradually build up from sitting at a desk to running 1 mile

• Register here for this 4-week offering
• This class includes:
  • 4 live Zoom sessions held on Tuesdays, 12-12:45pm, September 12-October 3, to kick-start each week of training
  • 1 printable 4-week training program for you to follow
  • 1 pre-workout stretching routine video. 1 post-workout stretching routine video
  • 1 optional Zoom wrap-up session

Are you ready to try something new? Or maybe you used to run, but it’s been a while, and you’re wanting to get back into it? Join this class and make the switch from thinking about moving more to actually moving more, and start experiencing the physical and mental benefits of increased activity. You’ll have the guidance of a seasoned trainer and coach, Kerry Howell, Wellness staff, to help you achieve success safely and effectively. Plus, you’ll have the camaraderie, shared experiences, and encouragement of everyone else who is taking this virtual class. You must have an active Wellness Recreation Membership to register for this offering. Contact Kerry at kk253@cornell.edu with any questions. Zoom link will be sent to registered participants a few days before the first class.

• Register here
• Mondays, 2-2:45pm, September 18-October 23, Zoom
• Open to the entire Cornell community; no membership needed 

Do you feel a dip in energy mid-afternoon? Maybe you are just coming in for your shift and want to feel energized before starting work? Join Cornell Wellness for this 6-week stretching series designed to give you a little uplift. The 40-45 minute sessions will be delivered by Zoom on Mondays at 2:00pm. Each session will include active, energizing stretches to keep your muscles limber and your energy high. You can attend one or more of these drop-in sessions from anywhere, and you need not attend previous sessions to join later in the series. No equipment is necessary, though some of the stretches will be from a chair. Questions? Contact session facilitator C Lucas cl2478@cornell.edu. Zoom link will be sent to registered participants a few days before the first class.

• Register here
• Thursdays, 9:00-9:45am, October 26 - November 16, Zoom
• Open to the entire Cornell community; no membership needed 

Have you been feeling unsteady on your feet? Are you looking to boost your balance and feel more stable as the winter weather arrives? Try the 4-week Moving with Confidence Series from Cornell Wellness. The first two weeks will focus on balance, strength, and brain-body connections, while the third and fourth weeks will broaden to focus on mobility and stability. This series is appropriate for all fitness levels and will help you feel prepared for potential balance challenges in the world around us. No specialty equipment needed. Questions? Contact session facilitator C Lucas cl2478@cornell.edu. Zoom link will be sent to registered participants a few days before the first class.

• Monday, September 18-Friday, September 29

Check out Wellness' Instagram, the Wellness Weekly Update e-newsletter, and Wellness' website for upcoming nutrition and fitness information, workshops, and prize giveaways pertaining to cholesterol and your overall health

Cholesterol is a natural component in everyone’s blood and supports functions within the body. It’s only when bad cholesterol causes plaque to build up in your arteries that it’s considered a major risk factor for heart attack, heart disease and stroke. September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it's high. National Cholesterol Education Month is also a good time to learn about lipid profiles and about food and lifestyle choices that help you reach your cholesterol goals. A large part of preventing and treating the condition is understanding it, so stay on the lookout for resources to help you better understand what cholesterol is and what you can do to improve your overall health. Contact Derek Fiacco, Wellness' RDN, with any questions.